Power:
5 Sets Alternating Between
1 ¼ Front Squats 3-3-3-3-3
Single Arm KB Bent Over Rows
WOD:
2 Rounds For Time
400 Meter Run
5 Wall Walks
20 Suitcase KB Deadlifts (10 Each Arm)
For our clean accessory movement, we are going to be one and one quarter front squatting. The purpose behind this is to ensure that when we catch the bar in our clean that we are able to actually stand up with it! With the one and one quarter front squats, we are going to be learning how to use the stretch reflex of our muscles to essentially bounce out of the bottom of our clean. Doing this will be super helpful as we approach our 1 rep max.
For the WOD we have an interesting combination of running, wall walks, and suitcase deadlifts. Suitcase deadlifts are essentially single arm deadlifts. The reason we are doing these is that we pick up heavy items (like a suitcase) with one arm all the time. The key here is to minimize any twisting of the hips/ torso and mimic a conventional deadlift as best as possible. We all know April showers bring May flowers so if there is some form of precipitation (it’s Wisconsin, it could snow), keep in mind CrossFit is supposed to be constantly varied!